Week 1 Session 4

Week 1 Session 4 (Mass)
Sunday 2 Oct 2022, 07:40

Calf Press on Leg Press
Set 1: 270 lbs × 10
Set 2: 270 lbs × 10
Set 3: 270 lbs × 10
Set 4: 270 lbs × 10
Note: 6-10
Note: Long pause at bottom

Leg Press
Set 1: 420 lbs × 9
Set 2: 420 lbs × 9
Set 3: 420 lbs × 8
Note: 10-15

Leg Extension (Machine)
Set 1: 125 lbs × 23
Set 2: 125 lbs × 22
Set 3: 125 lbs × 21
Set 4: 125 lbs × 20
Note: 20-30

Pull Up
Set 1: (+25 lbs) × 11
Set 2: (+25 lbs) × 11
Set 3: (+25 lbs) × 10
Set 4: (+25 lbs) × 9
Note: 10-15

Shrug (Dumbbell)
Set 1: 60 lbs × 28
Set 2: 60 lbs × 25
Set 3: 60 lbs × 22
Note: 20-30

Knee Raise (Captain's Chair)
Set 1: 18 reps
Set 2: 16 reps
Set 3: 15 reps
Note: 15-20+
Note: Focus on flexing the torso

with Strong
https://strong.app.link/iFhk9BeQNtb